Tamil Nadu Recipes
 
Dhall  
   
Serves 4

Ingredients
Thuvar dhall or Moong dhall 1 cup

Tomatoes 4

Green chillies 6

Red chilles 2

Sambhar powder 1/2 t.spoon

Hing a small pinch

Mustard 1/4 t. spoon

Turmeric 1/4 t.spoon

Lemon 1

Salt 1 t.spoon (or to taste)

Cooking Oil 2 t.spoon

Curry leaves a few

Cilantro a small bunch washed and
finely chopped

 

Method
Cook dhall with turmeric and keep it aside. Heat some oil, splutter mustard, then add red chillies, green chillies, hing, curry leaves, and tomatoes and fry this for a few minutes. Once the tomatoes are cooked, add sambhar powder, and salt to this. Now add the cooked dhall, and let this cook until the flavour comes out. Garnish with chopped cilantro, and squeeze lemon juice.

NUTRIENT COMPOSITION PER SERVING
MACRONUTRIENTS MICRONUTRIENTS
Energy (Kcal) 119 Carotene ( μg) 215.06
Protein (g) 6.16 Vitamin C  (mg) 0.98
Carbohydrate (g) 16.6 Mg  (mg) 33.18
Fat (g) 3.07 Na  (mg) 13.58
Fibre (g) 1.06 K  (mg) 355.8
Minerals (g) 1.17 Mn  (mg) 0.36
Calcium  (mg) 45.13 Zn  (mg) 0.50
Phosphorus  (mg) 89.25 Cr  (mg) 0.009
Iron  (mg) 1.17    

Modification
Vegetables like white and yellow pumpkin, ladies finger, eggplant and drumstick can be added while preparing.

Ingredients
Thuvar dhall or Moong dhall 1 cup

Tomatoes 4

Green chillies 6

Drumstick 100g

Red chilles 2

Sambhar powder 1/2 t.spoon

Hing a small pinch

Mustard 1/4 t. spoon

Turmeric 1/4 t.spoon

Lemon 1 

Salt 1 t.spoon (or to taste)

Cooking Oil 2 t.spoon

Curry leaves a few

Cilantro a small bunch washed and finely chopped


NUTRIENT COMPOSITION PER SERVING

MACRONUTRIENTS
Energy (Kcal) 131
Protein (g) 7.06
Carbohydrate (g) 18.37
Fat (g) 3.27
Fibre (g) 1.4
Minerals (g) 1.5